We all know vegetables have tons of vitamins, minerals and nutrients, but did you also know that they can be high in protein, too?
It’s true. There are tons of fruits and veggies out there that are positively packed with protein, and if you’re trying to lose weight, these can make the process even easier and faster.
You see, protein improves your satiety, meaning you feel fuller, and that feeling will last longer after eating. That means you’ll eat less throughout the day, and you’ll consume fewer calories – a key component of losing weight.
Protein also increases your metabolism, which makes your burn more calories, and it can help improve your muscle mass if you’re working out. And the more muscles you have, the more calories your body burns – even when you’re asleep!
The truth is eating produce isn’t enough to lose weight and get the body you really want. If you want to slim down and boost your weight loss results, you need to choose your fruits and veggies carefully. Specifically, you need to opt for healthy, high-protein options that can do double-duty for your waistline.
Start with these Protein-Packed Options
Eating any type of fruit or veggie is typically a good thing, but when you’re trying to lose weight, the produce you choose can truly make or break you. It can mean the difference between a 1-pound loss and 10-pound loss in the long run!
To get the most results, pick up some of these seven protein-packed fruits and veggies, and start working them into your diet today.
Also called edamame, soybeans are a complete source of protein. They contain every essential amino acid your body needs, and they’re packed with fiber, too (8 whole grams of it.) They’re extremely filling, and they’re loading with tons of nutrients like folate, calcium, iron, zinc, potassium, phosphorus, magnesium and more. They even have omega-3 fatty acids, which can improve heart health in the long run. Throw them over a salad, add them to your brown rice, or just steam them and dip them in some Tamari or soy sauce, just make sure you get organic.
Broccoli is one of the most protein-filled veggies around. In fact, each head is 34 percent pure protein! There’s a whopping 4.6 grams of it in every cooked cup, and its sister veggie, the cauliflower, offers 3 grams per cup. The best part of these veggies is that they’re super easy to add to meals. Throw them on a salad, add them to a stir fry or casserole, or even just roast them and add them to a bowl of brown rice.
Chickpeas, essentially a bean-like vegetable, are full of protein. In fact, they have 15 full grams of the stuff, and boast 13 grams of fiber, too. They’re great at filling you up without too many calories, and they have tons of nutrients, like iron, zinc, phosphorus, vitamin K, folate and more. Sometimes known as garbanzo beans, they can be good either raw, steamed, cooked or roasted until crispy. Even eating them in a ground up hummus can deliver lots of waistline-friendly benefits.
Peas, particularly green ones, are a great source of protein, containing 7.9 grams in just a single serving. They’re also full of B vitamins, zinc, fiber, potassium, iron and folate, and best of all? They’re good in pretty much everything. You can eat them as a side, add them to “fried” rice, soups or stir fry dishes, or even blend them up into a pesto or hummus-like substance for dipping.
Both cooked and raw – can be a great way to get your protein on a daily basis. Just one cup contains more than 5 grams of protein, while only boasting a mere 41 calories (a lot less than other legumes). It’s also full of fiber, so it keeps you fuller longer, and it boasts magnesium, calcium, iron, potassium and folate. You can add it to pasta, eat it as a side salad, or throw it on a sandwich.
They might smell bad, but boy do they deliver on the protein. A tiny, half-cup of these babies will give you 2 grams of protein and 247 mg of potassium. Plus, they’re great mixed with other veggies, like beans, peas and potatoes, so it’s easy to create a sprouts dish that everyone will love.
Both black and white beans have tons of protein, with about 15 to 17 grams in every cup. They’re also full of fiber and calcium, and they can be added to just about any dish – chili, soups, salads, casseroles and even omelets.
If you’re looking to lose weight, you may want to consider eating more of these protein-packed fruits and veggies. Not only will they help your waistline, they taste pretty great, too.
What are your favorite ways to get protein? Share your thoughts in the comments.
And remember to share this article with all your loved ones, especially those who want to lose weight and be healthier.
Together we can make this world a happier, healthier world!